The abdomen is the most prone to accumulate fat, and women are most afraid of having a long stomach. Moreover, because fat is close to the heart, it is most likely to be mobilized into the blood circulation to cause harm, and it is a veritable "confidant".

When did you start saying goodbye to your little belly?

1. Measure the part 3 cm away from the navel with a ruler. If the abdomen sags, you can lift it up and measure it again. The ideal size is height *0.37cm.

The real killer of obesity is fat. You have to look at the thickness of fat accumulated in your abdomen first. If you can catch more than 4cm of subcutaneous fat from 5cm above and below the navel, then you are already obese.

3. When the abdominal circumference is greater than 90- 100 cm or the ratio of abdominal circumference to arm circumference is greater than 0.9 (male) and 0.85 (female), abdominal fat must be removed.

Small habits that can help you get rid of belly fat

1, keep the correct posture anytime and anywhere. When walking, relax your shoulders, swing your arms naturally, and lift your lower abdomen to keep a little nervous. When sitting in a chair, make your abdomen tense, and then try to sit your hips deep in the chair and let your waist and back stand up.

2. When taking a bath, take a warm shower and massage clockwise around the navel, and then massage from the lower abdomen to below the chest. When immersed in the bathtub, sit down against the wall of the bathtub, stretch one leg to the wall opposite the bathtub, then lift the upper body and bend the other leg. Taking a bath in the bathhouse in the order of cold water, warm water and cold water has a good effect on burning fat and increasing muscle elasticity.

3. In order to eliminate constipation, try to reduce overeating and eat more fiber foods. Eat more carbohydrates conducive to defecation, drink a glass of mineral water on an empty stomach in the morning, and then drink yogurt containing fiber to stimulate the stomach. Foods with high fiber content include seaweed, cucumber, corn beans, cantaloupe, mushrooms, carrots, potatoes, sweet potatoes, chestnuts and apricots. If you have constipation, you must go to the hospital for diagnosis and take appropriate measures. The secret of doing sit-ups correctly

Everyone knows that doing sit-ups can exercise the lower abdomen, but there are secrets to doing sit-ups correctly in order to effectively flatten the fat lower abdomen!

Start exercising

Step 1. Lie flat on a carpeted floor or sports mat, and stretch your legs with your hands at your sides.

Step two. Knees slightly bent, heels pressed against the floor. If you feel your back is too bent or too tight, you can bend your knees a little more until you feel comfortable. Don't put your back pressure on the floor.

Step three. Put your hands behind your neck. If you put it too high, it will press your head and possibly twist your neck every time it shrinks.

Step four. Take a deep breath and contract your abdominal muscles when you exhale. Contraction tightens the muscles and naturally pulls the shoulders off the ground. Keep your neck straight, but don't be nervous. Keep your body at an angle of no more than 30 degrees from the ground. Slowly put your upper body back on the floor and exhale. Repeat 10- 15 times.

Tighten the abdomen

Step 1. Keep your abdomen contracted, count to four, then lower your body and immediately raise it again, keep it for four times, and repeat 5- 10 times.

Step two. Put one arm behind your head (if you are standing, your posture seems to touch the sky). This can increase the "weight" added to the abdominal muscles. Repeat 5- 10 times with the other arm.

More ways to eliminate abdominal fat

Dieting to lose weight

Eating early to lose weight and eating before meals can greatly reduce people's appetite at dinner, thus reducing their food intake.

Jealousy to lose weight, drink 15-20 ml vinegar every day, and you will make gratifying discoveries within one month.

Winter melon loses weight, and most obese people have too much water. Winter melon can induce diuresis. Make soup with winter melon every day.

Restrain drinking black tea

Any kind of tea is very useful for restraining weight gain, especially black tea (fermented tea in China), which has obvious effect on restraining the increase of abdominal fat. Black tea is fermented by Aspergillus Niger and is black. Pu 'er tea and Liubao tea in China belong to this category. Besides black tea, there are many fermented foods, such as soy sauce, Japanese wine, kimchi, natto and so on.

If you want to use black tea to reduce fat, you'd better drink fresh strong tea. In addition, although the more the amount, the stronger the effect, but generally speaking, we should still insist on drinking l- 1.5 liters every day. And don't drink it all at once, drink one cup before and after meals, and stick to it for a long time.

Do housework and abdomen.

Maybe you were a little lazy before, so be a diligent person from today. Remember an important rule: avoid light and focus. For example, don't use a vacuum cleaner when sweeping the floor, and consciously increase the amount of exercise with a rag and broom; Choosing to wash clothes and iron clothes at noon with high temperature will cause a lot of sweat; When you are hungry, make yourself a delicate slimming lunch. "Chefs" generally don't want to eat their own food, just to control your appetite. Coarse salt diet

Sit in a chair and practice abdomen.

Sitting on the edge of an armchair, holding the back of the chair with your hands behind your back, it feels like the human body is going to slide down from the chair. Relax your back, step on your waist and stick it on the chair surface as much as possible. This group of exercises is convenient, easy and fast, and is suitable for practicing every day or every other day.

The first group: both feet take turns pedaling bicycles. At this time, the leg muscles should be relaxed. Keep one foot down, as low as possible, but don't touch the ground. The other foot should be bent upward, the higher the better. Practice repeatedly, 20 times a day.

The second group: the posture is the same as above, the legs are bent upward at the same time, and then extended downward at the same time. Pay attention to the fact that the waist can't be pushed up, the abdomen and stomach should be contracted as much as possible, and then try to get close together to achieve the relaxation of the abdomen, and insist on it 20 times a day.

Abdominal massage

This is one of the most commonly used abdominal weight loss methods, and kneading action plus massage cream is very good for improving fat. Massage can raise skin temperature, consume a lot of energy, promote intestinal peristalsis, reduce intestinal absorption of nutrients, promote blood circulation, and let excess water be excreted.

Methods: Take the navel as the center, mark a question mark on the abdomen and massage along the question mark, 30-50 times on the right side and 30-50 times on the left side, once a day/kloc-0.

Abdominal contraction walking

First, learn the breathing method: when inhaling, the abdomen bulges; When exhaling, the abdomen contracts. This is a necessary training for people who practice yoga or make sounds. Helps to stimulate gastrointestinal peristalsis, promote the discharge of waste in the body, smooth airflow and increase vital capacity.

Methods: When walking and standing, we should contract the abdomen with force and cooperate with abdominal breathing to make the abdominal muscles firm. I won't get used to it for the first day or two, but as long as I always remind myself that "I can lose weight by shrinking my abdomen", after a few weeks, not only my abdomen will be flattened, but my walking posture will be more charming.

Lose weight with your brain

A physiologist in the former Soviet Union pointed out that the greater the intensity of mental work, the more nutrients are consumed. Using this principle, the brain-strengthening and weight-reducing method was produced. The specific way is to let fat people use their brains more, such as reading and drawing, practicing calligraphy, calculating mathematics and learning technology. And have a certain time every day to make your brain nervous instead of eating all day and being careless.

Swimming diet

Swimming for 30 minutes can consume 1 100 kilojoules of heat. Even if people are no longer in the water, their metabolism is still very fast and they can consume fat faster than usual. This method is the most scientific and undeniable. Swimming can not only close the abdomen, but also shape the body.

Plastic wrap diet

This method of losing weight is quite popular among young people in Japan. Every week 1-2 times.

Methods: White vaseline was thinly and evenly coated on the fat belly, and then wrapped with plastic wrap for kitchen use. The trick is to wrap it tightly enough and fix it with scotch tape. After the bathtub is soaked, the water temperature should be 40-42 degrees Celsius. Just soak the part below the waist for about 5- 15 minutes. At this time, the abdomen wrapped with plastic wrap should sweat a lot.

After soaking for half a bath, peel off the plastic wrap, wipe off the vaseline with a hot towel and wash it with soap. Then while washing cold water, beat your abdomen rhythmically with your palm for 2-3 times.